Principles of Standing Posture

(image credit)

T'ai Chi has standing postures, although they may different according to style, school or individual.  The lady in the image is Embracing the Tree.  What I learned was Holding the Ball.  Regardless, the principles of posture are similar.

Points to keep in mind:

• Hold your head up, as if it were hung by a string from the top of your head (Bai Hui) up to the ceiling or sky.  This is one way of raising your spirit (shen).  It is also effective at easing or eliminating common headaches.
• Tuck your hips gently.  So with the lifting from above, and this tucking of your hips, you feel a nice stretching (lengthening) of your lower back.    
• Keep this posture for a reasonable length of time, for example, three to four minutes.  Because it's important to maintain proper posture, it quietly builds strength in your legs, back and shoulders.  

Holding the Ball for 10 minutes, or longer, was a challenge to my classmates and me.